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Stretching and mobility

by Huy Vũ
3 athletes joined

Program Description

This daily routine fit with anyone who is practicing calisthenics, and have a office job, which means you have to sit for long hours a day. It also covers other typical problems of posture, which can affect negative to function and height of teenager like bowlegs, tight hip flexors, neck pain,...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 11, 2025 02:09
  • Last Edited
    Oct 12, 2025 04:24

Summary

Unlock your body's potential with this comprehensive 18-week Stretching and Mobility program, designed for daily practice. Each session incorporates essential bodyweight exercises that target flexibility, balance, and range of motion, ensuring a well-rounded approach to mobility. With a commitment of just 7 days a week, you'll enhance your performance, reduce injury risk, and promote recovery—all from the comfort of home. Elevate your fitness journey and experience the benefits of improved mobility and flexibility!
Muscle Engagement
Front
Back
MuscleSet
Stretching
100%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 2
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 3
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 4
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 5
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 6
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 7
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-